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Marathon training schedule

A marathon training schedule typically spans several months and consists of gradually increasing mileage, incorporating long runs, speed workouts, and rest days. Here’s a sample marathon training schedule:

Week 1-4:

Run 4-5 days a week, focusing on building base mileage.
Include 1-2 shorter runs (3-5 miles) and 1 long run (6-8 miles) each week.
Incorporate cross-training activities like cycling or swimming for cardiovascular fitness.

Week 5-8:

Continue running 4-5 days a week, gradually increasing mileage.
Include 1-2 shorter runs (3-6 miles) and 1 long run (10-12 miles) each week.
Introduce a weekly speed workout such as intervals or tempo runs to improve speed and stamina.

Week 9-12:

Maintain 4-5 days of running per week.
Increase the distance of long runs to 14-18 miles.
Incorporate regular speed workouts, alternating between intervals, fartlek runs, and tempo runs.
Include one day of rest or active recovery each week.

Week 13-16:

Continue running 4-5 days a week, focusing on increasing long run distance.
Aim for long runs of 16-20 miles.
Continue speed workouts, emphasizing race pace or goal pace efforts.
Incorporate strength training 2-3 times per week to improve muscle strength and running economy.

Week 17-20:

Maintain 3-4 days of running per week, including a taper period to allow for recovery and peak performance.
Reduce mileage, but maintain intensity during speed workouts.
Focus on quality runs, such as race pace or goal pace runs, to fine-tune your pacing and mental preparation.

Week 21:

Race week. Reduce mileage significantly to allow for optimal rest and recovery.
Include a couple of short, easy runs to keep your legs loose and maintain a routine.
Prioritize sleep, hydration, and nutrition to ensure your body is ready for race day.

This is just a general guideline, and it’s important to tailor the training schedule to your individual needs, fitness level, and goals. Consult with a running coach or visit your local Running Room to find a marathon training program that suits your abilities. Additionally, listen to your body, and make adjustments as necessary to avoid overtraining or injury. Good luck with your marathon training!

Strengthen your stride: Essential Core Exercises for Runners

When it comes to running, it’s easy to focus on building strength in the legs and neglect the importance of a strong core. A solid core not only enhances your running performance but also reduces the risk of injuries. Incorporating core exercises into your training routine can improve your stability, posture, and overall running efficiency. Here we list some essential core exercises specifically tailored for runners.

Planks: Engage multiple core muscles by holding a push-up position with forearms and toes, creating a straight line from head to heels.

Russian Twists: Sit on the ground, lift your feet off the floor, and twist your torso from side to side while holding a weight or medicine ball.

Bicycle Crunches: Lie on your back, bring opposite elbow to knee in a pedaling motion, engaging the core and hip flexors.

Superman Pose: Lie face down, lift arms, chest, and legs off the ground, contracting lower back muscles.

Dead Bug: Lie on your back, extend arms and legs, and alternate lowering opposite arm and leg towards the ground while maintaining a neutral spine.

Adding core exercises into your running routine is essential for maintaining a strong foundation, improving running efficiency, and reducing the risk of injuries. By dedicating a few minutes each day to these exercises, you’ll be well on your way to enhancing your overall running performance. A strong core supports you every step of the way. Strengthen your stride, strengthen your core!

 

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Ankle Mobility Exercises for Improved Performance

Ankle mobility is vital for optimal running performance, stride efficiency, and injury prevention. Incorporating targeted ankle mobility exercises into your training routine can help unlock your stride potential and improve overall running success. Here are some effective ankle mobility exercises specifically designed for runners.

Calf Stretches:
Perform calf stretches by standing facing a wall with one foot in front of the other. Lean forward, pressing your hands against the wall, until you feel a stretch in your calf muscle. Hold for 30 seconds, then switch legs. Repeat several times on each leg to enhance ankle mobility.

Ankle Circles:
Sit comfortably with legs extended in front of you. Lift one leg off the ground and rotate your foot in a circular motion, clockwise and counterclockwise. Perform 10 circles in each direction, then switch legs. Ankle circles improve ankle joint mobility and flexibility.

Heel-to-Toe Walks:
Practice heel-to-toe walks by placing your heel directly in front of the toes of the other foot. Walk along a narrow pathway or draw a line on the ground, maintaining the heel-to-toe pattern. Focus on balance and control to challenge ankle stability and mobility.

Resistance Band Ankle Flexion and Extension:
Sit on the ground with legs extended. Wrap a resistance band around the ball of your foot and hold the ends with your hands. Flex your ankle, pulling your toes towards your body against the resistance of the band. Repeat 10-15 times. Then, point your toes away from your body with the band for further ankle mobility improvement.

Single-Leg Balance Exercises:
Stand on one leg with a slight knee bend, maintaining balance for 30-60 seconds. Focus on a stable ankle position and engage your core. To increase the challenge, try closing your eyes or performing small knee bends. Incorporating single-leg balance exercises enhances ankle stability and control while running.

Ankle mobility is a crucial factor in optimizing your running stride and reducing the risk of injuries. By regularly practicing ankle mobility exercises such as calf stretches, ankle circles, heel-to-toe walks, resistance band exercises, and single-leg balance exercises, you can improve ankle mobility, stability, and overall running performance. Prioritize ankle mobility to unlock your stride potential and take your running to the next level.

3 Cross-training tips for marathon runners

Cross training is essential for marathoners, offering additional benefits beyond running alone. Incorporating strength training, low-impact cardio, and yoga into your routine can enhance performance and reduce the risk of injuries. Below are three key cross training tips tailored specifically for marathoners. Discover how these strategies can elevate your training and help you achieve your marathon goals. 

Strength Training:
Including strength training in your routine is crucial for marathoners. It helps build and strengthen muscles that support running, reducing the risk of injury and improving overall performance. Focus on exercises that target the lower body, such as squats, lunges, and deadlifts. Additionally, incorporate exercises for the core, such as planks and Russian twists, to enhance stability and maintain proper running form.

Low-Impact Cardio:
Engaging in low-impact cardio exercises, such as cycling or swimming, provides a break from the repetitive impact of running while still maintaining and building endurance. These activities work different muscle groups, promoting balanced strength development and reducing the risk of overuse injuries. Aim for two to three cross-training sessions per week to complement your running regimen.

Yoga for Flexibility and Core Strength:
Integrating yoga into your training routine offers numerous benefits for marathoners. Regular yoga practice improves flexibility, which can enhance running stride length and reduce the likelihood of muscle strains. Moreover, yoga strengthens the core, promoting stability and balance. Additionally, it aids in post-run recovery by reducing muscle soreness and promoting relaxation. Dedicate at least one session per week to yoga to reap its rewards.

Remember, cross training doesn’t have to be limited to traditional activities. Biking, climbing, playing soccer, or engaging in other enjoyable sports can also be excellent forms of cross training. The key is to choose activities that complement your running goals and provide a well-rounded approach to fitness. By incorporating strength training, low-impact cardio, and yoga into your training plan, you’ll boost your performance, reduce the risk of injuries, and optimize your marathon experience.

Getting started: Couch to 5KM in 6 weeks

Are you ready to embark on a journey from couch potato to 5K runner? It may seem daunting at first, but with the right plan and determination, you can achieve this goal in just six weeks. This Couch to 5K program will guide you through the process of transitioning from a sedentary lifestyle to confidently crossing the finish line of a 5K race. Lace up your shoes and let’s get started!

Week 1: Start Slow and Steady
Begin with a combination of walking and jogging intervals. Alternate between walking for a few minutes and jogging at a comfortable pace. Gradually increase your jogging time while reducing walking intervals. Remember to warm up and cool down with brisk walks.

Week 2-3: Interval Training
Introduce interval training to improve endurance and speed. Alternate between walking, jogging, and short bursts of running at a faster pace. For example, jog for three minutes, then run for one minute, and repeat. Gradually increase the duration of your running intervals while reducing walking time.

Week 4-5: Increasing Distance
Now that you have built a foundation, focus on increasing your running distance. Start by adding a few minutes to your running time each week. Remember to listen to your body and take rest days as needed. Aim to run at least three times a week.

Week 6: Final Push
By now, you should be able to run for longer durations. Push yourself a little harder during this final week. Increase your running time and aim to complete a continuous run of 5 kilometers (3.1 miles) without stopping. Remember to maintain a comfortable pace and focus on finishing strong.

Tips for Success:

Invest in Proper Running Shoes: Visit a specialty running store to get fitted for shoes that provide proper support and cushioning.

Warm-up and Cool Down: Before each run, spend a few minutes warming up with dynamic stretches. Afterward, cool down with static stretches to prevent muscle soreness.

Listen to Your Body: Pay attention to any discomfort or pain. If needed, take rest days or seek guidance from a healthcare professional.

Stay Hydrated and Fuel Your Body: Drink plenty of water and eat a balanced diet to support your training.

Track Your Progress: Keep a journal or use a running app to record your distance, time, and how you feel after each run. Celebrate your milestones along the way.

Going from couch to 5K in just six weeks is an achievable goal with proper planning and consistency. Remember to start slowly, gradually increase your running time, and stay motivated throughout the process. Embrace the journey and enjoy the feeling of accomplishment as you cross that finish line. Get ready to transform from a couch potato to a 5K runner. Your running adventure awaits!

Building your base: How to go from 5KM to 10KM in 6 weeks

Are you ready to challenge yourself and take your running to the next level? Going from a 5K to a 10K distance is an exciting milestone that requires proper planning and training. In just six weeks, you can build your endurance and conquer the 10K distance with confidence. This will guide you through the process of transitioning from a 5K runner to completing a 10K race. Lace up your shoes and let’s get started on building your base for the 10K journey!

Week 1-2: Establish a Solid Foundation
During the first two weeks, focus on maintaining your regular running routine with a combination of shorter runs and a longer run on the weekends. Aim for three to four running sessions per week, gradually increasing your overall weekly mileage. Incorporate a mix of easy-paced runs and interval training to improve your speed and stamina.

Week 3-4: Increase Your Long Run Distance
In the third and fourth weeks, dedicate one day to a longer run. Start by adding an extra kilometer to your long run each week. For example, if your longest run in week one was 6 kilometres, aim for 7 kilometres in week three and 8 kilometers in week four. Remember to listen to your body, take walking breaks if needed, and maintain a comfortable pace.

Week 5: Tempo Runs and Speed Work
During the fifth week, introduce tempo runs and speed work into your training. Incorporate one or two tempo runs, where you run at a comfortably hard pace for a sustained period, typically around 20-30 minutes. Additionally, include one session of speed work, such as intervals or fartlek runs, to improve your running efficiency and speed.

Week 6: Taper and Race Preparation
In the final week, it’s important to taper your training to allow your body to rest and recover before the 10K race. Reduce your mileage and intensity, focusing on shorter runs at an easy pace. Use this time to fine-tune your race-day strategy, visualize your success, and ensure you have all the necessary gear and fuel for the race.

Transitioning from a 5K to a 10K distance requires dedication, consistency, and smart training. With this six-week plan, you can gradually build your endurance, improve your speed, and confidently complete a 10K race. Remember to listen to your body, stay hydrated, fuel properly, and prioritize rest and recovery. Celebrate each milestone along the way and embrace the journey as you go from conquering 5 kilometres to triumphing over the 10K challenge. Good luck!

Moving from 10K to Half Marathon

Increasing mileage: How to go from 10KM to Half Marathon

Congratulations, you are now setting your sights on an even greater challenge: the half marathon. Moving from a 10K to a half marathon requires training and preparation to build your endurance and tackle the longer distance. This will guide you through the process of transitioning from a 10K runner to conquering the half marathon distance. Lace up your shoes and let’s embark on this exciting journey of pushing your limits and achieving new running milestones!

Week 1-2: Assess and Adjust
Start by evaluating your current fitness level and running routine. Assess how comfortable you are with the 10K distance and identify areas that need improvement. Gradually increase your weekly mileage by adding an extra kilometer or two to your long run. Aim for three to four running sessions per week, including a mix of easy-paced runs and interval training to enhance both endurance and speed.

Week 3-4: Focus on Endurance
During this phase, prioritize increasing your long run distance. Gradually add kilometers to your long run each week, building up to a distance closer to the half marathon. For example, if your longest run in week one was 10 kilometers, aim for 12 kilometres in week three and 14 kilometres in week four. Include one or two shorter runs during the week to maintain consistency and recovery.

Week 5-6: Tempo Runs and Speed Work
Introduce tempo runs and speed work to your training routine. Tempo runs involve running at a comfortably hard pace for a sustained period, typically 30-40 minutes. Incorporate one or two tempo runs each week to improve your running efficiency and aerobic capacity. Additionally, include speed work sessions such as intervals or fartlek runs to enhance your speed and stamina.

Week 7-8: Increase Mileage and Long Run
In these weeks, focus on gradually increasing your overall weekly mileage while maintaining a balance between intensity and recovery. Aim to add an extra kilometer or two to your shorter runs and increase your long run distance by 1-2 kilometers each week. Remember to listen to your body, prioritize rest days, and include cross-training activities to support your running and prevent injuries.

Week 9-10: Taper and Final Preparation
As you approach the half marathon, it’s important to taper your training to allow your body to rest and recover before the big race. Reduce your mileage and intensity, focusing on shorter, easy-paced runs. Use this time to fine-tune your race-day strategy, practice fuelling and hydration, and ensure you have all the necessary gear.

Transitioning from a 10K to a half marathon is an exciting and challenging endeavour. Follow this training plan or join a Forerunners Run Clinic and you will confidently tackle the half marathon distance. Stay consistent, listen to your body, and enjoy the journey as you push your limits, conquer new distances, and achieve your goal of completing a half marathon. Good luck on your journey to becoming a half marathoner!

How to work up to a Marathon from a Half

Congratulations, you are taking on the ultimate endurance challenge: a full marathon. Transitioning from a half marathon to a marathon requires careful planning, dedication, and gradual progression to build your endurance and prepare your body for the longer distance. Listed below will guide you through the process of working up from a half marathon to conquering the full marathon. Get ready to embark on an incredible journey of pushing your limits, embracing the training, and crossing the finish line of a marathon.

Phase 1: Recovery and Evaluation
After completing the half marathon, allow your body time to recover. Take a week or two to focus on active recovery, engaging in low-impact activities such as walking, cycling, or swimming. Reflect on your half marathon experience and assess your strengths and areas for improvement. This evaluation will help you tailor your training plan for the marathon.

Phase 2: Base Building
Start by gradually increasing your weekly mileage. Aim to add 10-15% to your overall weekly distance each week. Include a mix of shorter runs, longer runs, and cross-training activities to build your endurance while minimizing the risk of injury. Focus on consistency and establishing a solid running routine.

Phase 3: Long Run Progression
Gradually increase the distance of your long runs, aiming to add 1-2 kilometres each week. Plan for one long run per week, with a target of reaching at least 32 kilometres (20 miles) before the marathon. Allow for recovery and lighter training days following the long run to aid in adaptation and minimize fatigue.

Phase 4: Incorporate Speed and Strength Work
Introduce speed workouts, such as intervals, tempo runs, and fartlek training, into your training plan. These sessions will help improve your running economy, speed, and mental resilience. Additionally, include strength training exercises to build muscle strength and prevent injuries. Focus on core exercises, functional movements, and lower body strength exercises.

Phase 5: Race Simulation and Tapering
In the final weeks leading up to the marathon, simulate race conditions during some of your long runs. Practice pacing, fuelling, and hydration strategies that you plan to implement on race day. Gradually reduce your overall mileage and intensity during the tapering phase to allow your body to rest and recover for the marathon. Maintain regular, shorter runs to keep your legs fresh without causing undue fatigue.

Transitioning from a half marathon to a full marathon is an incredible journey that requires commitment, consistency, and proper training. By following these key phases – recovery and evaluation, base building, long run progression, speed and strength work, and race simulation/tapering – you can prepare both physically and mentally for the marathon challenge. Remember to listen to your body, prioritize rest and recovery, and adjust your training as needed. Embrace the process, stay motivated, and trust in your training as you work your way up to conquering the full marathon distance. Best of luck on your journey to becoming a marathoner!